GZCL VDIP
By Cody Lefever · With Permission
Also known as: gzcl · vdip · volume dependent intensity progression · max rep sets · mrs · cody lefever
Cody Lefever's Volume-Dependent Intensity Progression: five days a week on his three tiers, where every set is a max rep set. Each day has a T1 competition lift for 3 sets, a T2 lift for 3 sets and two T3 lifts for 4 sets, each set for as many reps as you can at the same weight, a rep or two short of failure. Your total reps decide next week's weight: a big total adds 10 lb, a good one 5 lb, a short one holds or comes down. It runs week after week while the weights keep climbing.
Free to use · auto progression, rest timers & PR tracking built in
Cody Lefever
Cody Lefever is the creator of the GZCL Method and General Gainz training frameworks: a World Championship caliber lifter and coach, and a Marine veteran. Owner of Alma's Gym, North America's highest gym, he works with clients in person in Alma, Colorado and online around the world.
What is GZCL VDIP?
GZCL VDIP is Cody Lefever's Volume-Dependent Intensity Progression, from the VDIP tab of his free GZCL Program Compendium and his 2016 post of the same name. It keeps his three tiers, but every set is a Max Rep Set: as many reps as you can with the same weight, stopping a rep or two short of failure. In his words, 'DO NOT PUSH TO PHYSICAL FAILURE!'
You train five days a week. Each day has one T1 lift for 3 sets, one T2 lift for 3 sets and two T3 lifts for 4 sets each. Day 1 is squat with straight-leg deadlifts, reverse lunges and weighted pull-ups; Day 2 bench with Spoto presses, close-grip bench and a one-arm dumbbell press; Day 3 deadlift with front squats, Kroc rows and cable rows; Day 4 overhead press with push presses, incline bench and weighted dips; Day 5 front squat with back squats, barbell rows and EZ bar curls.
Is GZCL VDIP right for you?
Lifters past the beginner stage who can train five days a week and judge how many reps they have left in a set. Cody says the demands are high, so that skill needs to be there before you start. Sessions take about 35–50 minutes.
How progression works
You choose your starting weights. His sheet starts the T1 at 85% and the T2 at 65% of a 2-rep max you could hit today, and the T3 at a weight you can lift 10 to 15 times. Rest is 5 minutes between T1 sets, 3 minutes for the T2 and 90 seconds for the T3, the top of each of his ranges (3-5 minutes, 2-3 minutes and 30-90 seconds).
At the end of each lift, Durata adds up your reps across its sets and sets next week's weight from the total. On the T1, 15 or more adds 10 lb (5 kg), 10 to 14 adds 5 lb (2.5 kg), and under 10 takes 7.5% off; Cody says 'reduce by at least 5-10%'. On the T2, more than 30 adds 10 lb, 25 to 30 adds 5 lb, 20 to 24 keeps the same weight, and under 20 takes 7.5% off. On the T3, more than 50 across the four sets adds 5 lb (2.5 kg), and anything less keeps the weight.
There is no set end: the program repeats each week while the weights climb. Cody expects the T1 and T2 to keep moving for four to six weeks before a deload, a training max test and a fresh start.
Durata runs this progression for you — there are no percentages to work out, so each session's target carries over from what you logged last time and the weight moves when you hit or miss the prescribed reps.
GZCL VDIP — every set, every session
AMRAP = as many reps as possible on the sets marked AMRAP.
Day 1 · T1 Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×AMRAP | 5:00 |
| Straight Leg Deadlift | 3×AMRAP | 3:00 |
| Reverse Lunge (Barbell) | 4×AMRAP | 1:30 |
| Pull Up (Weighted) | 4×AMRAP | 1:30 |
Day 2 · T1 Bench
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×AMRAP | 5:00 |
| Spoto Press (Barbell) | 3×AMRAP | 3:00 |
| Bench Press - Close Grip (Barbell) | 4×AMRAP | 1:30 |
| Single Arm Shoulder Press (Dumbbell) | 4×AMRAP | 1:30 |
Day 3 · T1 Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×AMRAP | 5:00 |
| Front Squat | 3×AMRAP | 3:00 |
| Kroc Row | 4×AMRAP | 1:30 |
| Seated Cable Row - V Grip (Cable) | 4×AMRAP | 1:30 |
Day 4 · T1 Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 3×AMRAP | 5:00 |
| Push Press | 3×AMRAP | 3:00 |
| Incline Bench Press (Barbell) | 4×AMRAP | 1:30 |
| Triceps Dip (Weighted) | 4×AMRAP | 1:30 |
Day 5 · T1 Front Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×AMRAP | 5:00 |
| Squat (Barbell) | 3×AMRAP | 3:00 |
| Bent Over Row (Barbell) | 4×AMRAP | 1:30 |
| EZ Bar Biceps Curl | 4×AMRAP | 1:30 |
GZCL VDIP — common questions
What do I do when the T1 stops reaching 10 reps?
Cody's answer is to add a set: a 4th Max Rep Set at the same weight, and later a 5th, before you lower the weight. That is your call, so Durata keeps it in the lift's note rather than adding the sets for you.
When should I deload?
When the progress dies, Cody suggests a week of rest doing only the T2 or T3 lifts, then retesting your training max or a 1-rep max after at least five days off, and starting again from there.
What is a Kroc row?
A heavy one-arm dumbbell row for high reps, with a little body English allowed. It is in Durata's exercise library with a step-by-step How To.
Why do the weights move in 5 and 10 lb steps?
Those are Cody's own steps. In kilograms, Durata uses 2.5 kg and 5 kg.
Is there an app that runs GZCL VDIP for you?
Yes. Durata runs GZCL VDIP as written, free: the 5-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: VDIP by Cody Lefever, from his GZCL Program Compendium and his post Volume-Dependent Intensity Progression (swoleateveryheight, 2016)
With permission from Cody Lefever, who gave Durata permission to carry this program.
Run GZCL VDIP in Durata
AMRAP tracking, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
